Fitness | Nutrition | Aug 19 2015

Top four carb rules for fighters

Dr James Morton tells you how to make best use of carbohydrate
Boxer Rios of the U.S. tries chicken rice, a local fare, next to television presenter Edwards during a news conference in Singapore

1. Make low and moderate-GI sources the emphasis of your daily carbohydrate choices
MAKE porridge, basmati rice, sweet potato, fruits and vegetables the staples of your carbohydrate foods.

2. Consume carbohydrate two-and-a-half-three hours before hard training sessions
THIS is to allow sufficient time for digestion and provide enough fuel to get through high-intensity training sessions. Consuming it too close to the session will not provide enough time for digestion and will also reduce the amount of fat you use to also fuel that training session.

3. Avoid high-GI foods and sports drinks until after the weigh-in
CONSUMING high-GI foods and sports drinks during training days can often be counter-productive to fat loss. However, these foods are often suitable for after a weigh-in as they can quickly store energy in our muscles therefore meaning we are ready to compete the next day.